How much protein do you actually need for muscle, metabolic health, and longevity—and do branched-chain amino acids (BCAAs) really matter?

In this episode of the Rare Wellness Podcast, Dr. Jamie Lewis breaks down the science behind protein intake, modern research on optimal dosing, and when BCAAs are helpful—or unnecessary. While traditional protein recommendations focus on preventing deficiency, emerging research shows that optimal protein intake is significantly higher, especially for preserving muscle, metabolic health, and resilience as we age.

You’ll learn:

🍽️Why muscle acts as your body’s amino acid reservoir

🍽️The difference between minimum vs optimal protein intake

🍽️Evidence-based protein targets for strength and longevity

🍽️Why spreading protein across meals matters

🍽️The role of leucine and the muscle protein synthesis “on switch”

🍽️When BCAAs make sense (and when they don’t)

🍽️Special considerations for vegetarians, older adults, fasted training, and GLP-1 medications

Dr. Lewis explains why many experts now recommend 1.6–2.0 g/kg/day of protein for optimal function—and why fears around higher protein intake are largely unsupported in healthy adults. This episode provides practical, science-backed guidance to help you protect muscle, improve metabolic health, and support healthy aging without hype or extremes.

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